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  6. Tamale vs. Longan

Tamale vs. Longan — In-Depth Nutrition Comparison

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How are Tamale and Longan different?

  • Tamale is higher in Vitamin B12, Iron, Zinc, Phosphorus, Vitamin B3, and Fiber, however, Longan is richer in Vitamin C, and Copper.
  • Daily need coverage for Vitamin C from Longan is 91% higher.
  • Longan has less Sodium.

Tamales (Navajo) and Longans, raw are the varieties used in this article.

Infographic

Tamale vs Longan infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tamale
Tamale
7
:
3
Longan
Longan
Contains more Calcium +2800%
Contains more Iron +838.5%
Contains more Magnesium +120%
Contains more Phosphorus +371.4%
Contains more Zinc +2860%
Contains more Manganese +234.6%
Contains more Potassium +103.1%
Contains less Sodium -100%
Contains more Copper +168.3%
Tamale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 46% 16% 43% 12% 56% 41% 21% 23% 33%
Longan
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 5% 8% 9% 24% 0% 2% 57% 7% 0%
Contains more Calcium +2800%
Contains more Iron +838.5%
Contains more Magnesium +120%
Contains more Phosphorus +371.4%
Contains more Zinc +2860%
Contains more Manganese +234.6%
Contains more Potassium +103.1%
Contains less Sodium -100%
Contains more Copper +168.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tamale
Tamale
8
:
2
Longan
Longan
Contains more Vitamin B1 +61.3%
Contains more Vitamin B3 +430%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +4841.2%
Contains more Vitamin B2 +75%
Tamale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 6% 13% 19% 30% 13% 33% 12% 68% 0%
Longan
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 280% 8% 33% 6% 0% 0% 0% 0% 0%
Contains more Vitamin B1 +61.3%
Contains more Vitamin B3 +430%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +4841.2%
Contains more Vitamin B2 +75%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tamale
Tamale
4
:
1
Longan
Longan
Contains more Protein +379.4%
Contains more Fats +6020%
Contains more Carbs +19.7%
Contains more Other +97.1%
Contains more Water +21.5%
Tamale
6% 6% 18% 68%
Protein: 6.28 g
Fats: 6.12 g
Carbs: 18.12 g
Water: 68.1 g
Other: 1.38 g
Longan
15% 83%
Protein: 1.31 g
Fats: 0.1 g
Carbs: 15.14 g
Water: 82.75 g
Other: 0.7 g
Contains more Protein +379.4%
Contains more Fats +6020%
Contains more Carbs +19.7%
Contains more Other +97.1%
Contains more Water +21.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tamale Longan
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok

All nutrients comparison - raw data values

Nutrient Tamale Longan Opinion
Net carbs 15.02g 14.04g Tamale
Protein 6.28g 1.31g Tamale
Fats 6.12g 0.1g Tamale
Carbs 18.12g 15.14g Tamale
Calories 153kcal 60kcal Tamale
Starch 12.27g Tamale
Fructose 0.17g Tamale
Sugar 0.99g Longan
Fiber 3.1g 1.1g Tamale
Calcium 29mg 1mg Tamale
Iron 1.22mg 0.13mg Tamale
Magnesium 22mg 10mg Tamale
Phosphorus 99mg 21mg Tamale
Potassium 131mg 266mg Longan
Sodium 427mg 0mg Longan
Zinc 1.48mg 0.05mg Tamale
Copper 0.063mg 0.169mg Longan
Manganese 0.174mg 0.052mg Tamale
Selenium 6µg Tamale
Vitamin C 1.7mg 84mg Longan
Vitamin B1 0.05mg 0.031mg Tamale
Vitamin B2 0.08mg 0.14mg Longan
Vitamin B3 1.59mg 0.3mg Tamale
Vitamin B5 0.205mg Tamale
Vitamin B6 0.143mg Tamale
Folate 15µg Tamale
Vitamin B12 0.54µg 0µg Tamale
Tryptophan 0.052mg Tamale
Threonine 0.239mg 0.034mg Tamale
Isoleucine 0.271mg 0.026mg Tamale
Leucine 0.568mg 0.054mg Tamale
Lysine 0.427mg 0.046mg Tamale
Methionine 0.15mg 0.013mg Tamale
Phenylalanine 0.275mg 0.03mg Tamale
Valine 0.318mg 0.058mg Tamale
Histidine 0.196mg 0.012mg Tamale
Cholesterol 17mg 0mg Longan
Saturated Fat 2.396g Longan
Monounsaturated Fat 2.739g Tamale
Polyunsaturated fat 0.688g Tamale
Omega-3 - ALA 0.029g Tamale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tamale Longan
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
16%
Tamale
27%
Longan
Minerals Daily Need Coverage Score
30%
Tamale
11%
Longan

Comparison summary

Which food is richer in minerals?
Tamale
Tamale is relatively richer in minerals
Which food is cheaper?
Tamale
Tamale is cheaper (difference - $1.4)
Which food is richer in vitamins?
Tamale
Tamale is relatively richer in vitamins
Which food is lower in Sugar?
Longan
Longan is lower in Sugar (difference - 0.99g)
Which food contains less Sodium?
Longan
Longan contains less Sodium (difference - 427mg)
Which food is lower in Cholesterol?
Longan
Longan is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Longan
Longan is lower in Saturated Fat (difference - 2.396g)
Which food is lower in glycemic index?
Longan
Longan is lower in glycemic index (difference - 37)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Tamale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167636/nutrients
  2. Longan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169089/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.